ARFC 2.29.20

Alamo Ranch Fit Club – Functional Fitness

Metcon

Metcon (AMRAP – Reps)

Teams of 2

5 Sets:

4 Min AMRAP:

20/17 Cal AAB

20 DL 285/205

Max Reps:

Round 1: Devils Press

Round 2: DB Burpees

Round 3: DB Thrusters

Round 4: DB Burpees

Round 5: Devils Press

Rest 3:00 b/t rounds

RX (50/35) – Sc1 (35/25) – Sc2 (25/15)
We want to get the 20 cals done in less than 1 minute. The DL should be heavy but easily sets of 7+ when fresh.

ARFC 2.28.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

3:00 AAB Intervals

10 Glute Bridges

10 Scap Pulls

Opposite Arm leg KB Hold x 30 sec each

10 Upside down KB press ea. side

10 American Swings

Strength

Strict Press E2MOM (5 x 5)

10 min E2MOM

5 strict press @ 60%
This is still part of our de-load week. Take it easy even though it will feel light.

Metcon

Metcon (AMRAP – Reps)

21 min E3MOM

21 Situps

15/12 Cal Ski

9 Strict pull-ups
Every round is a sprint!

You want to keep your rounds ideally under 2 minutes. First round MUST be under 2 minutes, scale as necessary to achieve this.

Ideal breakdown is ~ 30- 40 seconds for sit-ups, ~ 40-50 seconds for the ski, and < 30 seconds for the pull-ups. You want at least your first set up pull-ups to be unbroken, so scale the movement accordingly, AND KEEP THEM STRICT!

ARFC 2.27.20

Announcements

Happy Birthday Mischa!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

7:00 Clock:

10 Touchdown

10 Wall Angels

10 Banded OH Squats

10 Banded High Pulls

10 Single Arm Rig Slides

5 Pillar To Plank

5 Downward Dog Hand to Toe each side

10 Min Snatch Position Drills

Strength

Snatch E2MOM

10 min E2MOM:

Hang Snatch @ 60% X 2

w/ a 2 second pause in the receiving position
These should not be heavy. You should be able to confidently receive the bar for 2 reps without dropping the bar.

The focus is improving your setup for the 2nd pull and getting comfortable spending time with the bar overhead. If you can squat snatch, receive the bar in the squat, if not work to your lowest position where you can maintain technique.

Metcon

Metcon (Time)

For Time:

20 Snatch

40 bar facing burpees

20 Clean and Jerk

Weights: RX (115/85) – Sc1 (95/75) – Sc2 (75/55)
Target Time: 8:00

Time Cap: 12:00

Weight on the Snatch/C&J should be light/moderate. Think quick small touch & go sets of 2-5 when fresh. If you drop to quick singles that is ok, but if you have to stand and stare at the bar it is to heavy.

Burpees should be a consistent pace w/ minimal rest.

Think 2 minutes for the snatches, 4 for the burpees, and 2 for the C&J.

ARFC 2.26.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2:00 Machine of your choice (AAB / Ski / Row)

Butt Kicks

High Knees

Kick w/ Arm Reach

10x Dead Bugs

30 sec side plank ea. side

10 x hollow rock to superman

10x rocking squats

Metcon

Metcon (3 Rounds for time)

3 RFT:

1000m Run

20 pullups

30 pushups

40 situps

50 squats

Rest 3:00
Target Time each round: 9:00

Time Cap each round: 11:00

Rest 3:00 b/t each round!

All movements here should be unbroken. Prioritize scaling the movements over scaling the reps, but work with your coach. We want the volume.

The target time allows for ~5 minutes for the run and ~4 minutes for the remaining movements. Scale each accordingly.

If you can run, then RUN! If you can not, sub out with a 1250m row or a 2500m bike.

ARFC 2.25.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

6:00 Clock – Steady pace

10 Cal Row

5 Inch worms w/ 3 pushups

10 Shoulder Taps

5 Supermans

6 Pigeon Stretch w/ 10 second hold

10 Jumping Jacks

5 air squats

5 Jumping air squats

Then:

PVC Squat Clean Drills
Use the squats to focus on your mobility and bottom position, and the DB press to practice getting full extension with a tight core.

Strength

Squat Clean – E2MOM (5 x 3)

10 min – E2MOM

Squat Clean @60% X 3
This is meant to be a de-load since coming off the back squat cycle. Take it light and focus on timing your movements/mobility.

Metcon

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

30 DU

10 SA DB Thrusters (5R / 5L)

Rest 5:00

5:00 AMRAP

20 DU

5 Thrusters

Rest 5:00

5:00 AMRAP

30 DU

10 SA DB Thrusters (5R / 5L)

DB Thrusters – Rx (50/35) – Sc1 (40/25) – Sc2 (30/20)

Thrusters – RX (135/95) – Sc1 (115/85) – Sc2 (95/65)
Target Rounds each set: 5+

Minimum Rounds each set: 4+

DU should be unbroken. Scale to 2x singles in order to keep moving

Thrusters should be moderate to heavy but always unbroken.

ARFC 2.24.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

6 min AMRAP:

25′ Butt Kicks

10 Cossack Squats

3 Plank Walk-Outs

25′ Walking Lunge w/ sampson stretch

3 min Squat Therapy:

Work on wall squats, or rig squats.
On the Cossak Squats go slow and try to get deeper into the squat each rep. On the Wall Squats work on getting closer to the wall each round and make sure you keep that core engaged!

Strength

Completing this squat cycle with a tester. Find your new 1 rep max!

Back Squat (1×1)

13 minutes to establish a 1RM Back Squat.

Metcon

200224 – Metcon (Time)

21-15-9

Cal AAB

T2B

Rest 5:00

21-15-9

Cal AAB

SHSPU
Target Time each set: 8:00

Time Cap each set: 11:00

T2B should be completed in 1-3 sets. Scale accordingly.

SHSPU should be completed in 1-3 sets. Scale accordingly.

#squadWOD

Alamo Ranch Fit Club – Functional Fitness

The Royal Tenenbaums (Time)

Teams of 3

100 Deadlifts (95/65)

80 Hang Power Cleans

60 Front Squats

40 Push Jerks

20 Thrusters
One athlete works at a time.

Every minute on the minute, stop and all 3 athletes complete 5 burpees.

ARFC 2.21.2020

Announcements

Happy Birthday Katie!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

11 EMOM

1 Clean and Jerk

If you are new to this, just work on form.

If you have been around a while, here are some percentages to work on:

Minute 1-3 @ 50%,

Minute 4-6 @ 65%

Minute 7-9 @ 75%,

Minute 10-11 @ 85% – 90%

Metcon

Funny Bone (Time)

21-15-9:

Kettlebell Swings (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)

ARFC 2.20.2020

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Back Squat

5×5 @60%

*same weight across all sets and reps

Back Squat (5×5)

Metcon

Metcon (AMRAP – Reps)

In a 4 minute window for 4 rounds

4 Deadlifts (115/75)

4 Burpee over bar

4 Hang Power Cleans (115/75)

4 Burpee over bar

MAX FORWARD stepping alternating lunges in place in the remaining time.

-1 min REST-
**Score is total number of forward stepping lunges completed

ARFC 2.19.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Skill

T2B

Metcon

Apple Core (Time)

FOR TIME:

400m Run

40 Deficit Push-ups (25/15# plates)

30 pistols

30 SDHP (75/55)

40 T2B

Farmer’s Carry to fence and back x 6 (53/35s)